The time was approximately 5:44 in the AM. Once Johnny Utah had completed his trademarked reverse rain dance, wistfully accompanied by Kind David on his recorder, and we were assured that the rain would hold off until the end of the workout, thus enabling a higher likelihood of success for the mission at hand, 6 rough riders galloped off into the gusty gloom.
The Thang:
Warm Up
SSH 30x – Imperial Walker 30x – Windmill 30x
Trot down the big hill to the bottom and grab 15 kilos (approx) of rock each
Wide Arm Merkin 20x – Rock Curl 20x – Rock Squat 20x
Up and Down the Hill
Wide Arm Merkin 16x – Rock Curl 16x – Rock Squat 16x
Up and Down the Hill
Wide Arm Merkin 12x – Rock Curl 12x – Rock Squat 12x
Up and Down the Hill
Diamond Merkin 8x – Rock Raise 8x – Rock Split Squat 8x
Up and Down the Hill
Diamond Merkin 4x – Rock Raise 4x – Rock Split Squats 4x
Up and Down the Hill
Diamond Merkins 8x – Rock Raise 8x – Rock Split Squats 8x
Up and Down the Hill
Merkins 12x – Rock Tricep Ext. 12x – Rock Lunge 12x
Up and Down the Hill
Merkins 16x – Rock Tricep Ext 16x – Rock Lunge 16x
Up and Down the Hill
Merkins 20x – Rock Tricep Ext 10x – Rock Curl 10x – Rock Lunge 20x
Up the Hill
Mary
Heels2Hvn 30x – Reverse LBC 30x – Flutter (10 ct around circle) – Russian Hammers – LBC 30x
Planksession
High Plank 20x -> Putin 20x -> Sarkozy 20x -> Low Plank 10x – Elbow Plank 10x
COT
QOD:
‘It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.’
Theodore Roosevelt
Moleskin:
- F3 Raleigh one year anniversary on Saturday, workout starts at 6:45 at Pullen. Bring a friend.
- 2nd F on Thursday at Players Retreat at 7:30. Bring a friend.
- True Grit will be a smoker again next week. Bring a friend.
